Hello dear readers!
Thanksgiving is right around the corner. Here are some quick and easy ideas to keep the pounds OFF this holiday season! More to come as Christmas nears...
Quick Ingrediant Subs to Make!
1. Baked Goods
Oils and butter in these recipes can be substituted with apple sauce, prune puree, or bananas.
2. Chocolate
Use fewer chocolate chips than a recipe calls for or substitute with cocoa powder.
3. Whole Milk, Whipping Cream
Lower fat milk or imitation whipped cream will reduce your calories greatly
4. Butter
Use healthier fats like light cooking spray, canola oil, whipped butter, olive oil, peanut oil, or a trans-fat-free margarine.
5. Salad Dressing
Salads may seem super healthy, but just a tablespoon of some salad dressings can set you back 100 calories. Instead use reduced-calorie salad dressing, lemon juice, reduced-fat cottage cheese, or herb-flavored or wine vinegar.
6. Cheese
Instead of the usual cheese, try reduced fat cheese. I bet neither you nor your family will be able to tell the difference.
7. Sour Cream, Mayonnaise
Use a plain fat free Greek yogurt--it has the same texture and similar flavor to both sour cream and mayonnaise.
8. Gravy
Put your gravy into the refrigerator before serving. Once it gets cold the fat will collect at the top, skim it off, defrost, and serve.
Dinner!
9. What to Serve
Serve low calorie foods like Canadian bacon, roast beef, raw vegetables, light cheese, dip made with fat free yogurt, and/or homemade salsa.
10. Lean Your Meats
Make your meats lean by removing the skin and fat before eating.
11. A Full Plate
Fill up half of your plate with non-starchy vegetables like salad, green beans, spinach, or broccoli.
12. Portion Control
If you have trouble with portion control, drink two large glasses of water right before you start your meal and continue to take sips between bites.
Dessert, yum!
13. Low-Calorie Sweets
Make a lower-calorie dessert like Angel food cake topped with light whip cream and fruit.
14. Fruits
Poached or baked fruits with a light whipped topping also make great desserts.
15. Cakes and Pies
Gingerbread is a lower calorie alternative to the usual cakes and pies.
After the Meal...
16. Walk it Off
Make activity a habit after your meals--whether it be a walk or an interactive game, get the whole family involved so that you can all burn a few extra calories and lead a longer, healthier life together.
Stay tuned.
Samantha
Thursday, November 15, 2012
Tuesday, October 16, 2012
America's Addiction
Hello dear readers!
I hope you are all doing well on this lovely Tuesday morning (almost afternoon). For many of us, I would hazard to say almost all Americans - we have a serious addiction. An addiction that often causes iritability, sleeplessness (or worse sleep!), headaches, and the list goes on. An addiction, to sugar. Why? Practically all of the foods you consume today have sugar in them. If its not added natural sugar, then its refined sugar. If its not refined sugar, its fake sugar. Either way you slice it - its sugar, and its addicitve. Highly addictive. For most of us, this picture rings true however, whether you realize it or not, is another story.
Fun Fact: Today, an average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.
Check out the pictures below. Even drinks that claim "natural" sugar, or make "healthy" claims, have sugar. More then you probably thought. How about this thought: do NOTHING different to your diet and exercise habit but add only ONE glass of apple juice every day. In one year, you will gain 10lbs.
Enjoy your Tuesday everyone!
Stay tuned.
I hope you are all doing well on this lovely Tuesday morning (almost afternoon). For many of us, I would hazard to say almost all Americans - we have a serious addiction. An addiction that often causes iritability, sleeplessness (or worse sleep!), headaches, and the list goes on. An addiction, to sugar. Why? Practically all of the foods you consume today have sugar in them. If its not added natural sugar, then its refined sugar. If its not refined sugar, its fake sugar. Either way you slice it - its sugar, and its addicitve. Highly addictive. For most of us, this picture rings true however, whether you realize it or not, is another story.
Fun Fact: Today, an average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.
Check out the pictures below. Even drinks that claim "natural" sugar, or make "healthy" claims, have sugar. More then you probably thought. How about this thought: do NOTHING different to your diet and exercise habit but add only ONE glass of apple juice every day. In one year, you will gain 10lbs.
Enjoy your Tuesday everyone!
Stay tuned.
Thursday, October 11, 2012
Sneaky Ways to Burn Calories
Hello dear readers,
Look at how faithful I'm being! Two posts in a row! Told you I'd be back.
I thought you all would be interested in this... how do we burn calories, without really "working out?"
Here are 8 "sneaky" ways...
1. Don't sit still! If you're a nervous leg bouncer or pencil tapper, you're in luck. On average, fidgeting can burn between 300-350 extra calories per day, though that number will vary widely depending on your fave form of fidgeting. (For example: pacing will burn more calories than table drumming.)
2. Laugh...a lot! According to a Vanderbilt University Medical Center study, "Ten to 15 minutes of laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about four pounds a year."
3. Spice it up! Research shows that chili peppers can boost your metabolic rate, causing the body to burn 50 more calories a day.
4. Chomp away! Chewing gum burns roughly 11 calories an hour. Make sure you use sugarless to avoid added calories and cavities. Extra credit for walking at the same time.
5. Clean up! Don't groan at your to-do list, thank it: light housework like dusting and laundry burns 170 calories per hour. Tackle bigger chores like washing the car or cleaning the gutters and up your burn to 204 calories per hour.
6. Shop 'til you drop! Roaming the aisles and swiping the credit card is more taxing than you think. The typical grocery shopping trip incinerates 156 calories per hour. Up that burn even more by parking far away from the store, carrying your groceries to the car yourself, and multiple trips to bring them inside. Just don't ruin that burn by filling your cart with junk.
7. Drink up! According to Men's Health, drinking eight pints of ice water a day will cause your body to expend 123 calories of heat to warm that water to body temperature. When it comes to water, the colder, the better.
8. Just dance! Just 20 minutes of dancing can burn 100 calories. If you don't have the smoothest of moves, just turn down the shades, crank up the tunes and go nuts!
*Calories burnt are based on a 150lb woman
Stay tuned.
Look at how faithful I'm being! Two posts in a row! Told you I'd be back.
I thought you all would be interested in this... how do we burn calories, without really "working out?"
Here are 8 "sneaky" ways...
1. Don't sit still! If you're a nervous leg bouncer or pencil tapper, you're in luck. On average, fidgeting can burn between 300-350 extra calories per day, though that number will vary widely depending on your fave form of fidgeting. (For example: pacing will burn more calories than table drumming.)
2. Laugh...a lot! According to a Vanderbilt University Medical Center study, "Ten to 15 minutes of laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about four pounds a year."
3. Spice it up! Research shows that chili peppers can boost your metabolic rate, causing the body to burn 50 more calories a day.
4. Chomp away! Chewing gum burns roughly 11 calories an hour. Make sure you use sugarless to avoid added calories and cavities. Extra credit for walking at the same time.
5. Clean up! Don't groan at your to-do list, thank it: light housework like dusting and laundry burns 170 calories per hour. Tackle bigger chores like washing the car or cleaning the gutters and up your burn to 204 calories per hour.
6. Shop 'til you drop! Roaming the aisles and swiping the credit card is more taxing than you think. The typical grocery shopping trip incinerates 156 calories per hour. Up that burn even more by parking far away from the store, carrying your groceries to the car yourself, and multiple trips to bring them inside. Just don't ruin that burn by filling your cart with junk.
7. Drink up! According to Men's Health, drinking eight pints of ice water a day will cause your body to expend 123 calories of heat to warm that water to body temperature. When it comes to water, the colder, the better.
8. Just dance! Just 20 minutes of dancing can burn 100 calories. If you don't have the smoothest of moves, just turn down the shades, crank up the tunes and go nuts!
*Calories burnt are based on a 150lb woman
Stay tuned.
Wednesday, October 10, 2012
Obesity - making your fuel efficiency go down.
Hello dear readers!
So amongst blogging about fun ways to help you stay fit and healthy, I've also decided to take a look at the newest obesity, health, and fitness news. I'll read the article, summarize it, and add a few thoughts.
This article definitely caught my attention. They made the claim that the more obese you are, the more your fuel efficiency decreases. A pretty bold claim if you ask me.
"Allstate Corp.’s The Allstate Blog says obese Americans are hurting the fuel efficiency of vehicles, contributing to more than 1 billion gallons of fuel wasted each year."
Did you catch that? 1 BILLION GALLONS OF FUEL WASTE.
That, is intense.
Or check this out...
"In 2000, the airline industry said it used 350 million more gallons of fuel than it did in 1990 just to haul the additional weight Americans gained during the decade, Centers for Disease Control researchers say"
Wow. That's all I'm sayin...wow!
Stay tuned.
So amongst blogging about fun ways to help you stay fit and healthy, I've also decided to take a look at the newest obesity, health, and fitness news. I'll read the article, summarize it, and add a few thoughts.
This article definitely caught my attention. They made the claim that the more obese you are, the more your fuel efficiency decreases. A pretty bold claim if you ask me.
"Allstate Corp.’s The Allstate Blog says obese Americans are hurting the fuel efficiency of vehicles, contributing to more than 1 billion gallons of fuel wasted each year."
Did you catch that? 1 BILLION GALLONS OF FUEL WASTE.
That, is intense.
Or check this out...
"In 2000, the airline industry said it used 350 million more gallons of fuel than it did in 1990 just to haul the additional weight Americans gained during the decade, Centers for Disease Control researchers say"
Wow. That's all I'm sayin...wow!
Stay tuned.
Sunday, October 7, 2012
Dear Readers: My Apologies
I will write soon - hopefully today, maybe tomorrow.
Life has just gotten a little too chaotic, but I miss writing dearly.
I will come back to you very, very soon.
Promise.
Until later,
Samantha
Life has just gotten a little too chaotic, but I miss writing dearly.
I will come back to you very, very soon.
Promise.
Until later,
Samantha
Monday, July 23, 2012
Health Tip: Little changes, BIG results
Hello dear readers!
I've left you again. My apologies. It is a busy, busy season. I have a few small fun facts for you. I hope they inspire thought!
1) Gum chewing can burn 20 calories per hour. If you chew gum for 6 hours a day that is 120 extra calories burnt a day! That is 840 extra calories a week! That is equivalent to an 8.5 mile run for the average person. I'm not saying you should chew gum every day for 6 hours, but that small activity added up to a BIG calorie expenditure. Think little activities throughout the day! You don't need to hit up a gym six days a week to see huge improvements in weight loss.
2) Choose after-work-activities wisely! If you come home from work and watch TV all night, you are probably burning 50-75 calories for that evening...just sitting. If you come home from work and rake leaves then paint a bedroom (or clean...or take the dog for a walk..or something), you can expect to burn 100-150 calories an HOUR. So while the TV watcher burns 50, you burn 600-900 calories. That makes a big difference!
Many people get "bogged down" and overwhelmed with the idea of loosing weight, mainly because they envision the gym. However, most weight loss happens OUTSIDE of a gym. And people who are lean, usually just burn more throughout the day...not at the gym.
So do butt crunches on car rides, stand up periodically and stretch, if you watch TV do crunches and push ups during commercials, park far away, take the stairs, stand more then you sit, jump up and down ten times fifteen times a day, whatever it takes! Increase your energy output.
Have a fantastic day ya'll.
Stay tuned. I promise to be more consistent!
I've left you again. My apologies. It is a busy, busy season. I have a few small fun facts for you. I hope they inspire thought!
1) Gum chewing can burn 20 calories per hour. If you chew gum for 6 hours a day that is 120 extra calories burnt a day! That is 840 extra calories a week! That is equivalent to an 8.5 mile run for the average person. I'm not saying you should chew gum every day for 6 hours, but that small activity added up to a BIG calorie expenditure. Think little activities throughout the day! You don't need to hit up a gym six days a week to see huge improvements in weight loss.
2) Choose after-work-activities wisely! If you come home from work and watch TV all night, you are probably burning 50-75 calories for that evening...just sitting. If you come home from work and rake leaves then paint a bedroom (or clean...or take the dog for a walk..or something), you can expect to burn 100-150 calories an HOUR. So while the TV watcher burns 50, you burn 600-900 calories. That makes a big difference!
Many people get "bogged down" and overwhelmed with the idea of loosing weight, mainly because they envision the gym. However, most weight loss happens OUTSIDE of a gym. And people who are lean, usually just burn more throughout the day...not at the gym.
So do butt crunches on car rides, stand up periodically and stretch, if you watch TV do crunches and push ups during commercials, park far away, take the stairs, stand more then you sit, jump up and down ten times fifteen times a day, whatever it takes! Increase your energy output.
Have a fantastic day ya'll.
Stay tuned. I promise to be more consistent!
Friday, July 13, 2012
Health Tip: Trade Up
Hello dear readers!
I've recently been introduced to NuVal. NuVal is a scoring system that ranks a food 1-100 based on a summary of it's nutritional label. Most people can't really read nutritional labels well...they don't know what a "good" amount of sodium is, what the vitmain percentages mean, and so on. So NuVal has craftily created a system that is simple and easy. Now, I can buy the highest NuVal ranking bread with ease, and determine that Nutrigrain Bars and Special K Cereal are not very nutritionally sound. Either is the Kashi GoLean Cereal all the "health enthusiasts" buy.
It's all about choice. Think of each foods decision you make as one small battle. This is the way I picture it...
I've recently been introduced to NuVal. NuVal is a scoring system that ranks a food 1-100 based on a summary of it's nutritional label. Most people can't really read nutritional labels well...they don't know what a "good" amount of sodium is, what the vitmain percentages mean, and so on. So NuVal has craftily created a system that is simple and easy. Now, I can buy the highest NuVal ranking bread with ease, and determine that Nutrigrain Bars and Special K Cereal are not very nutritionally sound. Either is the Kashi GoLean Cereal all the "health enthusiasts" buy.
It's all about choice. Think of each foods decision you make as one small battle. This is the way I picture it...
Check out this bloggers comment:
NuVal (the group that scores the nutritional value of foods from 1 to 100, with 100 being top nutrition) gives Kraft macaroni and cheese a 5.
That’s food for thought: a 5. Even Famous Amos Chocolate Chip Cookies score a 10. And it doesn’t matter whether the macaroni and cheese comes from Kraft or Annie’s. They’re both nutritional losers: Annie's mac also scores a 5.
Kraft Whole Grain Macaroni and Cheese gets an 18. Then again, Annie's Home Grown Bite Size Whole Wheat Bunnies Baked Snack Crackers does better. It gets a 27.
Crazy right?! Definitely so. Lets let the pictures do the talking now...Remember, the ranking is 1-100...100 being the "best for you."
- Skippy Natural Super Chunky Peanut Butter: 20
- Teddie All-Natural Super Chunky Peanut Butter: 38
- Jif Creamy Peanut Butter: 20
- Larabar Apple Pie (NuVal score: 57)
- Larbar Cherry Pie (NuVal score: 40)
- Larabar Cashew Cookie (NuVal score: 32)
- Clif Bar Carrot Cake (NuVal score: 26)
- CLIF Mojo Mountain Mix Bar (NuVal score: 24)
- KIND Fruit & Nut Almond & Apricot Bar (NuVal score: 23)
- KIND Fruit & Nut Almond & Coconut Bar (NuVal score: 23)
- Larabar Tropical Fruit Tart (NuVal score: 23)
So here are just a few examples of ways you can trade up! I also suggest using applesauce or flaxseed instead of oils, fruit instead of fruit snacks (fruit snacks get a ONE on the NuVal scoring system), and replacing butter and cream-based dressings!
Happy choosing!
Stay tuned.
Monday, July 9, 2012
Weekly Health Challenge: Serve with a Side of Self-Control
Hello dear readers!
Again, I apologize for my severe lacking-ness of blog postings. However, I'm trying my best. I also now have to write this blog for part of an independent study class, so postings will come more frequently! Hopefully. That's always the hope. Speaking of hope, I hope you all had a wonderful Fourth of July and remembered some of my very valuable health tips on that day! ; )
I know I have new readers now, so for those of you who are new - I'll quick introduce myself again. My name is Samantha, I work in endocrinology/diabetes/nutrition research at the Mayo Clinic. This blog is not endorsed by the Mayo Clinic in any way - but I just post about what I learn, read, discover, ect. I've taken numerous nutrition classes, health classes, read scientific journals regularly, do research on obesity, and more. So I take what I learn - and translate it into fun, readable material. My passion is health and wellness. If you have questions please post in the Q&A section - I plan to answer those on a weekly basis. I'll be posting a new recipe, oddball workout, and more today so look for those! Please feel free to email me if you have private questions or would like me to perform a diet analysis on what you are eating! Enjoy!
On to today's quick posting!
Self-Control, Please!
To put it really simply, our culture has a self-control issue. A big one. Self-control is probably one of the largest factors in controlling weight issues. The idea that we just have to have it or we deserve it or we can't survive without it leads to over eating.
Challenge: Every time you eat this week, whether it be a meal or a snack, exercise a small amount of conscious self-control.
How to do it: At every meal, either skip out on taking something, or leave something behind on the plate. Some of the things I've done include: asking for no bun with my hamburger at restaurants, skip out on a second helping of mashed potatoes on holidays, having a water before pop rule (must consume a gallon of water in a day before I can have a can of soda - when I used to drink soda), not using salt on my veggies, having the waitress box up 1/2 of the pasta dish before I get it, passing up croutons on my salad, exchanging ranch dressing for vinaigrette, using less condiments on my foods, passing up white breads whenever possible, and the list goes on.....
Write it on your hand every morning if you have to. Write it on a post-it note at your desk, at the fridge, on your bathroom mirror. Whatever it takes. Make it your mantra this week: Self-Control, Self-Control, Self-Control!
Choose happiness, choose self-control. The more that you make small self-control decisions, the more "power" you will gain over your body. That sounds odd, and slightly creepy but its true. Start making small decisions and eventually you'll be able to say no to those Special-K bars all together (still working on this one...these are my personal weakness).
But start little. When you are training for a marathon, you don't run 26 miles on day one. You start with one, or even half of a mile, and build your way up. Same with this. Start little, build up. But know that the goal is attainable, and is not out of reach.
Stay tuned.
Again, I apologize for my severe lacking-ness of blog postings. However, I'm trying my best. I also now have to write this blog for part of an independent study class, so postings will come more frequently! Hopefully. That's always the hope. Speaking of hope, I hope you all had a wonderful Fourth of July and remembered some of my very valuable health tips on that day! ; )
I know I have new readers now, so for those of you who are new - I'll quick introduce myself again. My name is Samantha, I work in endocrinology/diabetes/nutrition research at the Mayo Clinic. This blog is not endorsed by the Mayo Clinic in any way - but I just post about what I learn, read, discover, ect. I've taken numerous nutrition classes, health classes, read scientific journals regularly, do research on obesity, and more. So I take what I learn - and translate it into fun, readable material. My passion is health and wellness. If you have questions please post in the Q&A section - I plan to answer those on a weekly basis. I'll be posting a new recipe, oddball workout, and more today so look for those! Please feel free to email me if you have private questions or would like me to perform a diet analysis on what you are eating! Enjoy!
On to today's quick posting!
Self-Control, Please!
To put it really simply, our culture has a self-control issue. A big one. Self-control is probably one of the largest factors in controlling weight issues. The idea that we just have to have it or we deserve it or we can't survive without it leads to over eating.
Challenge: Every time you eat this week, whether it be a meal or a snack, exercise a small amount of conscious self-control.
How to do it: At every meal, either skip out on taking something, or leave something behind on the plate. Some of the things I've done include: asking for no bun with my hamburger at restaurants, skip out on a second helping of mashed potatoes on holidays, having a water before pop rule (must consume a gallon of water in a day before I can have a can of soda - when I used to drink soda), not using salt on my veggies, having the waitress box up 1/2 of the pasta dish before I get it, passing up croutons on my salad, exchanging ranch dressing for vinaigrette, using less condiments on my foods, passing up white breads whenever possible, and the list goes on.....
Write it on your hand every morning if you have to. Write it on a post-it note at your desk, at the fridge, on your bathroom mirror. Whatever it takes. Make it your mantra this week: Self-Control, Self-Control, Self-Control!
Choose happiness, choose self-control. The more that you make small self-control decisions, the more "power" you will gain over your body. That sounds odd, and slightly creepy but its true. Start making small decisions and eventually you'll be able to say no to those Special-K bars all together (still working on this one...these are my personal weakness).
But start little. When you are training for a marathon, you don't run 26 miles on day one. You start with one, or even half of a mile, and build your way up. Same with this. Start little, build up. But know that the goal is attainable, and is not out of reach.
Stay tuned.
Monday, July 2, 2012
Watch this, it's only 1 minute and 32 seconds
Hello dear readers!
This trailer is posted on my "videos" tab, but I figure most of you don't go there. So please watch this! It is shocking, inspiring, and has devistating reprocutions. I hope this will inspire you to watch the rest of the series! They are posted under the video tab as well.
I want to hear - what do you think about this? Please leave comments!
This trailer is posted on my "videos" tab, but I figure most of you don't go there. So please watch this! It is shocking, inspiring, and has devistating reprocutions. I hope this will inspire you to watch the rest of the series! They are posted under the video tab as well.
I want to hear - what do you think about this? Please leave comments!
Sunday, July 1, 2012
Weekly Challenge: No White This Week
Hello dear readers!
Once again I've failed to be consistent! I had my GRE test this weekend (Saturday), so I was a bit of a crazy mess until it was finally over. Now, I feel as though a good weight has been lifted and I can blog once again! Hip hip hooray for health! I know its Monday tomorrow, but lets all just try and enjoy the week. After all, whats better then a mid-week break?!
On to this weeks health challenge...its going to definitely be a challenge, considering this week is the fourth of July! Good luck....
Challenge for the weeek: NO WHITE FOR A WEEK.
What does this mean you ask? No "white?" Yes, no white. You heard me.
None of this:
*Gasps* from the reader. This guy, is a nasty fellow. Just look at how sinister he looks!
The Why:
White bread is bleached flour. Most of the fiber that was in it - has been removed. When the fiber is removed, it becomes a simple carb. You're body treats simple carbs like sugar. When you ingest white bread, because you're body treats it like sugar, your insulin levels rise. Because your insulin levels rise, you're body in turn stores this into fat cells.
You wouldn't eat bleach. Don't eat bleached flour.
So when you're at the family picnic this Wednesday, just remember "the whiter the bread, the quicker your dead" and maybe you will stay away from white bread.
For those of you who say, "I only eat whole wheat!" (with a triumphant face) please feel inclined to take this challenge to the next level. Eat 100% whole grains this week.
Please let me know how this one goes.
Stay tuned.
Once again I've failed to be consistent! I had my GRE test this weekend (Saturday), so I was a bit of a crazy mess until it was finally over. Now, I feel as though a good weight has been lifted and I can blog once again! Hip hip hooray for health! I know its Monday tomorrow, but lets all just try and enjoy the week. After all, whats better then a mid-week break?!
On to this weeks health challenge...its going to definitely be a challenge, considering this week is the fourth of July! Good luck....
Challenge for the weeek: NO WHITE FOR A WEEK.
What does this mean you ask? No "white?" Yes, no white. You heard me.
None of this:
*Gasps* from the reader. This guy, is a nasty fellow. Just look at how sinister he looks!
The Why:
White bread is bleached flour. Most of the fiber that was in it - has been removed. When the fiber is removed, it becomes a simple carb. You're body treats simple carbs like sugar. When you ingest white bread, because you're body treats it like sugar, your insulin levels rise. Because your insulin levels rise, you're body in turn stores this into fat cells.
You wouldn't eat bleach. Don't eat bleached flour.
So when you're at the family picnic this Wednesday, just remember "the whiter the bread, the quicker your dead" and maybe you will stay away from white bread.
For those of you who say, "I only eat whole wheat!" (with a triumphant face) please feel inclined to take this challenge to the next level. Eat 100% whole grains this week.
Please let me know how this one goes.
Stay tuned.
Thursday, June 28, 2012
Health Tip: Smaller Plates, NO Seconds
Hello dear readers!
I'm sorry to have left you hangin' for a few days. Accept my apology? Please? Life has just gotten a little crazy recently. Every day something drastic happens it seems.
So, I've mentioned portion distortion before and how its changed completely since the 1980's. But I wanted to give you a real life example of this.
I was eating at Famous Daves yesterday (BBQ? Uh - yum!), and this is the plate I received to eat on.
Is this not one of the biggest plates you've ever seen in your life?!!? I thought so. My fork looked TINY in comparison! Not okay. When we eat with bigger size plates, we automatically eat more - even if we get full.
Our plate fulls should be the diameter of that fork.
So here is my suggestion to you: use smaller plates and don't go back for seconds.
Seems simple, right? Not so. Its hard to find "regular" size plates today. And its hard to not go back for seconds when those mashed potatoes with gobbs of butter were "oh so good."
Self control people, self control. Cultivate this habit in your life. You'll feel stronger, happier, and you'll be healthier because of it.
Tomorrow I'm going to write more on the issue of self control, but today, time is escaping me yet again.
I just wanted to throw this picture out there so you know I'm not making this stuff up...portions, and plate sizes, are increasing at an exponential rate.
Fight the urge. Don't take seconds.
Stay tuned. Tomorrows post will be a fun one.
I'm sorry to have left you hangin' for a few days. Accept my apology? Please? Life has just gotten a little crazy recently. Every day something drastic happens it seems.
So, I've mentioned portion distortion before and how its changed completely since the 1980's. But I wanted to give you a real life example of this.
I was eating at Famous Daves yesterday (BBQ? Uh - yum!), and this is the plate I received to eat on.
Is this not one of the biggest plates you've ever seen in your life?!!? I thought so. My fork looked TINY in comparison! Not okay. When we eat with bigger size plates, we automatically eat more - even if we get full.
Our plate fulls should be the diameter of that fork.
So here is my suggestion to you: use smaller plates and don't go back for seconds.
Seems simple, right? Not so. Its hard to find "regular" size plates today. And its hard to not go back for seconds when those mashed potatoes with gobbs of butter were "oh so good."
Self control people, self control. Cultivate this habit in your life. You'll feel stronger, happier, and you'll be healthier because of it.
Tomorrow I'm going to write more on the issue of self control, but today, time is escaping me yet again.
I just wanted to throw this picture out there so you know I'm not making this stuff up...portions, and plate sizes, are increasing at an exponential rate.
Fight the urge. Don't take seconds.
Stay tuned. Tomorrows post will be a fun one.
Sunday, June 24, 2012
Day 5: Health Tip - Your Body is NOT a Landfill
Hello dear readers!
How are you this fine Sunday afternoon? Thanks to all of you lovely individuals the blog has hit 500 readers! This is not a lot in blog terms, but it feels nice knowing that someone, somewhere, reads the information I throw into space. So, thank you! I appreciate you.
I would really like to hear more from you all however, especially in the "reviews" section of this page. Please post things under that tab that you have heard about: fish oil, fad diets, P90X, certain herbs, remedies, ect. I am itching to do research on things that you care about! Post away!
Onto today's health tip.
How are you this fine Sunday afternoon? Thanks to all of you lovely individuals the blog has hit 500 readers! This is not a lot in blog terms, but it feels nice knowing that someone, somewhere, reads the information I throw into space. So, thank you! I appreciate you.
I would really like to hear more from you all however, especially in the "reviews" section of this page. Please post things under that tab that you have heard about: fish oil, fad diets, P90X, certain herbs, remedies, ect. I am itching to do research on things that you care about! Post away!
Onto today's health tip.
This is a landfill.
Trash is dumped here. Don't dump trash into you. Thats not where it belongs.
Many of us treat our bodies like they are landfills. For most of us, it is not a conscious effort. We just eat without thinking. We eat when we are bored, stressed, happy, sad, angry, surprised, excited, rewarded, punished, scared, and the list continues. We also eat when we are in front of the TV, video games, Facebook, the kindle, the nook, and this list also continues.
Pair emotional eating with 'electronical' eating? That, my friends, is a dangerous duo. Because then we are not only eating "trashy" foods, we are also eating in a way that our stomach and brain do not communicate with each other. Basically, you have a distorted perception of when you are actually full.
This is where I suggest the concept of "conscious eating." Books have been written about this stuff, its not an original idea. But I suggest thinking before you eat, and when you eat. Don't just shove things down the hole in your mouth. For example, people will place open bowls of candy on their counters, like M&M's, peanut butter cups, chocolate kisses, ect. Many times they will correspond to the season or holiday. I know, because I grew up with one of these "candy bowls" on our kitchen counter. Mom, I'm sorry to use our house as an example, forgive me.
But basically, you'll walk past that bowl twenty times in a given day and almost every time you'll say "oh its just two pieces of candy," munch, munch, munch. Not thinking.
Or, you won't think to realize what you are eating because your emotional. This particularly pertains to the females. One cliche I can think of is "my boyfriend broke up with me - so I need ice cream!" NO you don't! He is not worth shoving your face full of empty calories. Your heart may be empty... doesn't mean you have to eat empty too.
Or, people will get really stressed out - and eat. People will get a raise at work - and eat. People will have a death in the family - and cope by eating.
You put gasoline (or diesel, or E85) in your car because it runs best off of gas. You don't put maple syrup in your car because you will die, or something.
You feed your hamster hamster food. You don't feed your hamster baby alligators (in this instance, I can confidently say - it would die).
Same with your body.
Stop feeding your body food and drinks that it doesn't want. You are literally killing your body (faster) by doing so. It just takes longer then baby alligators eating your pet hamster.
Think before you eat. Your body is not a landfill.
Stay tuned for tomorrow's post.
Friday, June 22, 2012
Day 4: Health Tip - Eat Some Breakfast
Hello dear readers!
It is Friday - how wonderful, how spectacular, how fantastic... except for those of you who have weekend shifts of course. But still - lets delight in the fact that it is Friday, and the weekend is a breath away.
I hope you are enjoying these daily health tips. Be sure to check out the other tabs as I've recently added a recipe, a workout, videos, and photos!
Here is your Friday, day 4, week 1, health tip! Enjoy!
Eat Some Breakfast!
Countless people skip breakfast today because they are "too busy." They rush around the house in the morning, getting themselves ready, only to run out the door five minutes late, stressed out, and on an empty stomach. Then 10am roles around, and they start to have a strong urge for sweets or heavy carbs.
Eating breakfast is easier then you think it is. And way more important then you think it is.
Here are some benefits:
It is Friday - how wonderful, how spectacular, how fantastic... except for those of you who have weekend shifts of course. But still - lets delight in the fact that it is Friday, and the weekend is a breath away.
I hope you are enjoying these daily health tips. Be sure to check out the other tabs as I've recently added a recipe, a workout, videos, and photos!
Here is your Friday, day 4, week 1, health tip! Enjoy!
Eat Some Breakfast!
Countless people skip breakfast today because they are "too busy." They rush around the house in the morning, getting themselves ready, only to run out the door five minutes late, stressed out, and on an empty stomach. Then 10am roles around, and they start to have a strong urge for sweets or heavy carbs.
Eating breakfast is easier then you think it is. And way more important then you think it is.
Here are some benefits:
- Decrease in stomachaches and headaches
- Eating breakfast has been linked to individuals making healthier food choices throughout the day
- Increases feelings of "fullness"
- Linked to eating fewer calories at lunch
- Linked to healthier overall weight, body image and BMI
- Breakfast helps people feel more "motivated" and increases ambition
- Increases cognitive performance
- Increases visual perception
- Increases spatial and short term memory
- Increased body image
- Decreases overall rates of illness
- More strength and endurance to engage in physical activity
And these are just some of the benefits. This list is nowhere near extensive.
Myth: Skipping breakfast does NOT make you skinnier. If anything, it actually makes you GAIN weight.
Be smart - eat some food.
Check out a sample of my breakfast:
- 1 egg w/ cut up spinach
- 2 cups Greek non-fat yogurt
- 1 cup natural granola
- 1/2 cup fresh fruit
Key ingredient? Protein. And tons of it.
Secret? Variety.
Protein fills you up. Keeps that growlin' hunger at bay.
In that breakfast I had food from all the categories: veggies, fruit, meat/beans, grains, and dairy. Keeps me happy, and healthy.
So go ahead, eat some breakfast - it'll make you smarter, stronger, happier, healthier.
Stay tuned.
Thursday, June 21, 2012
Day 3: Health Tip - ReThink Moderation
Hello dear readers!
It is Thursday. Woofta - we almost made it to the end of the week. So put on a smile.
That's better. Here is your health tip for day 3... enjoy!
It is Thursday. Woofta - we almost made it to the end of the week. So put on a smile.
That's better. Here is your health tip for day 3... enjoy!
Mod·er·a·tion:The avoidance of excess or extremes.
A big problem in our society today is the concept of moderation. Since 1980 our obesity rate has tripled. TRIPLED! If this trend continues, by the year 2040 over 75% of the United States will be overweight or obese. That has huge implications as a society. Why has it tripled? There are many, many reasons. One of them is that our view of moderation has changed.
Thirty years ago, moderation would be considered having an ice cream cone maybe once a month, roughly. Today, our idea of moderation is having a bowl of ice cream once a week. We have this attitude that "we deserve it." After a long day at work, we deserve that bowl of ice cream. After a tough week, we deserve to order pizza (and eat 3/4 of it, plus breadsticks, and two glasses of soda). After a long day of studying, we deserve to go out and eat appetizers at 10pm at night.
Don't you deserve to treat your body right?
In my "home town" of Willmar, the popular thing to do was grab 1/2 price apps at Applebee's at 9pm. It was really the only thing to do (no offense Willmar). Most of us ordered wings...you know, juicy, boneless buffalo wings. With ranch, or blue cheese. Yum, right? Did you know that just A SINGLE order of wings with sauce is roughly 1,200 calories and approximately 50 grams of fat??
I-N-S-A-N-E. And its bad enough we're eating them, let alone at 9pm at night.
And we view eating Applebee's appetizers (or insert any restaurant) once a week as moderation. This is not moderation.
I'm not saying don't go out with your friends, or don't ever eat ice cream...no no no. Just rethink how often you eat certain foods.
A handful of M&M's...or what we consider a handful of M&M's... is 300 calories. That will take you thirty minutes of running (at a steady pace...) to "burn" it off.
Eat two handfuls of M&M's a week? 600 calories. Consume this for a year, gain approximately 15lbs.
Same with a glass of juice. Keeping your exercise routine the same, your eating habits the same, just adding ONE glass of apple juice once a week? Yep, 10 lbs.
ReThink Moderation.
Stay tuned. Enjoy your Friday!
Wednesday, June 20, 2012
Day 2: Health Tip - Place it Far Away
Good afternoon readers!
So I've been talking at you for a few posts now, and I just thought I'd give some credibility to myself quick...so you realize I'm not just "some quack." My name is Samantha. I work at the Mayo Clinic. I work in endocrinology/diabetes/nutrition. My personal passion is obesity - especially childhood obesity...after all, did you know we now have an epidemic of obese six month olds?
True story friend.
Shocking, right? Yep. Anyway, on to the blog of the day...
Put things farther away. You heard me. Move that trash can from under your desk at work to five feet way. And for those of you who are basketball superstars, move it further. The further the better. Move that binder next to your desk that you grab for every two minutes - to a shelf above your desk where you must stand to reach it. Move your cell phone a few feet away. Move your mini fridge from beside your bed. Make it so you must get up to change the channel on the TV or move the remote a couch or a chair away. Think this is simple? It is, that is the brilliance my friends. But the amount of times your getting up to move will be significantly increased.
Move more, burn more, think better, feel better.
And just to back this idea up, I've been doing it. And our research shows that the more you move, the more productive you are, and the better you learn.
Things that I have "far away:"
1) My trash can at work...I go here a lot, makes me get up at least once every ten to fifteen minutes and doesn't interrupt my work. If anything, it makes me more productive.
2) My cell phone. I put it farther away from my desk so I can't conveniently check it whenever I want to. I must go to it. I also do this at home.
3) The remote. When and IF I watch TV I'll put the remote one couch away. It was annoying at first, but when I realized just how much even little movements can make a huge difference, I don't mind it anymore.
Get creative. What can you move farther away? Post your ideas below, I'd love to hear em. And don't forget to take my (now weekly) poll on the side of this page.
This post wasn't helpful to you? Well then just stay tuned for tomorrows post. Or later tonight's post. Depending on my ambition levels.
So I've been talking at you for a few posts now, and I just thought I'd give some credibility to myself quick...so you realize I'm not just "some quack." My name is Samantha. I work at the Mayo Clinic. I work in endocrinology/diabetes/nutrition. My personal passion is obesity - especially childhood obesity...after all, did you know we now have an epidemic of obese six month olds?
True story friend.
Shocking, right? Yep. Anyway, on to the blog of the day...
Put things farther away. You heard me. Move that trash can from under your desk at work to five feet way. And for those of you who are basketball superstars, move it further. The further the better. Move that binder next to your desk that you grab for every two minutes - to a shelf above your desk where you must stand to reach it. Move your cell phone a few feet away. Move your mini fridge from beside your bed. Make it so you must get up to change the channel on the TV or move the remote a couch or a chair away. Think this is simple? It is, that is the brilliance my friends. But the amount of times your getting up to move will be significantly increased.
Move more, burn more, think better, feel better.
And just to back this idea up, I've been doing it. And our research shows that the more you move, the more productive you are, and the better you learn.
Things that I have "far away:"
1) My trash can at work...I go here a lot, makes me get up at least once every ten to fifteen minutes and doesn't interrupt my work. If anything, it makes me more productive.
2) My cell phone. I put it farther away from my desk so I can't conveniently check it whenever I want to. I must go to it. I also do this at home.
3) The remote. When and IF I watch TV I'll put the remote one couch away. It was annoying at first, but when I realized just how much even little movements can make a huge difference, I don't mind it anymore.
Get creative. What can you move farther away? Post your ideas below, I'd love to hear em. And don't forget to take my (now weekly) poll on the side of this page.
This post wasn't helpful to you? Well then just stay tuned for tomorrows post. Or later tonight's post. Depending on my ambition levels.
Tuesday, June 19, 2012
Day 1: Health Tip
Almonds. They are cheap, and an amazing source of goodness. Buy some. Eat a handful before meals. In simple terms, this will prevent your body from the "sugar" levels spiking after a meal causing less fat gain. It will curb your hunger slightly, kick start your metabolism, lots of good things.
Try it for a week. See what happens.
The "proof:"
"Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result." (Jenkins DJ, Kendall CW, Journal of Nutrition)
Try it for a week. See what happens.
The "proof:"
"Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result." (Jenkins DJ, Kendall CW, Journal of Nutrition)
Practical Tips: Don't just enjoy almonds as a between-meal or before-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sautéed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.
Stay tuned for tomorrows tip!
Week 1: Challenge
So since I clearly don't have the time I thought I would to dedicate to this blog for long posts, I'm just going to post a "Tip of the Day." This is a resonable goal. The tip of the day can be anything from a nutrition tip, to an exercise tip, to a mental health tip, to a weekly goal, to a challenge. Enjoy!
Challenge for the week: park in the furthest spot away from the store.
I'm going to try and start off each week (usually Monday's) with a challenge for you. The rest of the days will include tips, helpful hints, recipies, ect. This weeks challenge will carry through until Sunday, although I encourage you to keep it going! For this week, park in the furthest parking spot from the store, bank, office, ect. We're often driving around the parking lot for minutes upon minutes looking for the closest spot, just so we can walk less. STOP IT. Park far away. Increase your caloric burnage for the day. This will give you more mental clarity, and increase "happy" feelings.
Are you up to the challenge?
Good luck! Let me know how it goes via comment stream. And look for a tip of the day tomorrow.
Challenge for the week: park in the furthest spot away from the store.
I'm going to try and start off each week (usually Monday's) with a challenge for you. The rest of the days will include tips, helpful hints, recipies, ect. This weeks challenge will carry through until Sunday, although I encourage you to keep it going! For this week, park in the furthest parking spot from the store, bank, office, ect. We're often driving around the parking lot for minutes upon minutes looking for the closest spot, just so we can walk less. STOP IT. Park far away. Increase your caloric burnage for the day. This will give you more mental clarity, and increase "happy" feelings.
Are you up to the challenge?
Good luck! Let me know how it goes via comment stream. And look for a tip of the day tomorrow.
Saturday, May 12, 2012
Simply Sleep
We've all heard it before: get 8 hours of sleep per night. Most of us just hear that and roll our eyes, who needs 8 hours a night!? You.
On Friday, I was sitting in on a lecture at Mayo Medical School, topic: neurology, focusing on sleep and sleep deprevation. This lecture in particular interested me because as a college student, I feel like I understand sleep deprevation quite will, especially considering last week was finals week.
Last week, during the midst of finals week, I averaged 5 hours of sleep a night for roughly four nights straight. Throughout the semester this wasn't uncommon either, so I thought it would be no problem during finals week since my body "had adjusted." However, what I learned on Friday changed my view quite substantially on sleep and just how important it really is.
Here is a short summary of some of the "fun facts" I learned:
So here is my experiment. For the next week I will be sleeping 8 hours a night. Impossible? Maybe. But I'm going to force myself to do it, at least for a week.
Sweet dreams.
On Friday, I was sitting in on a lecture at Mayo Medical School, topic: neurology, focusing on sleep and sleep deprevation. This lecture in particular interested me because as a college student, I feel like I understand sleep deprevation quite will, especially considering last week was finals week.
Last week, during the midst of finals week, I averaged 5 hours of sleep a night for roughly four nights straight. Throughout the semester this wasn't uncommon either, so I thought it would be no problem during finals week since my body "had adjusted." However, what I learned on Friday changed my view quite substantially on sleep and just how important it really is.
Here is a short summary of some of the "fun facts" I learned:
- Getting 7-8 hours of sleep a night is necessary.
- You're body never adjusts to inadequate sleep.
- Getting more then 9 hours of sleep a night is actually worse for you then getting 6.
- Naps should be 0-30 minutes or 90+ minutes. If you nap in between that time you will more then likely feel tired and groggy with a significantly less amount of energy for the remainder of the day.
- Your natural "cycle" urges you to nap between 12 and 2, its not because you eat a large lunch that you feel tired. Your "tiredness" slightly increases naturally here.
So here is my experiment. For the next week I will be sleeping 8 hours a night. Impossible? Maybe. But I'm going to force myself to do it, at least for a week.
Sweet dreams.
Saturday, April 28, 2012
Hot (very hot) Yoga
Hot yoga isn't something unfamiliar to me. I've been doing it sporadically for a few months now, usually once a week if I can make it. So I decided I'd go yesterday to release stress, tension, and get a good sweat in before the weekend. I came fifteen minutes early on this night to have time to sit and relax in the heat before class began. We started the first breathing exercise, as normal, and went into the first pose. All of a sudden, my head felt like it was a top that was rolling off my body. I sat. This was too much. I laid down. Deciding this was just some fluke, I stood up again after only a few moments to try again. Black. Circles of light. Back down to seating. This went on for the entire session. Up. Down. Up. Down. Up. Down. I had to constantly, persistently fight the thousands of urges I had to run out of the room and visit the porcelain. Finally, after what seemed like years, we were done. I was left breathless, laying on my mat, eyes closed, hoping he would be quick to "fan us" as he usually does at the end of class. Then came my final challenge of the evening; stay in the room and fight the first three urges to get up and run out into the cool weather. I fought. Eventually, my mind won my body over and I got up, leaving a pond-size puddle of sweat behind on the floor, and escaped the sauna.
I don't mean to give hot yoga a bad rep by any means - I adore hot yoga. Its cleansing, refreshing, and challenging.
The facts about hot yoga:
- 90 minutes
- 105-110 degrees Fahrenheit
- 26 poses
- 2 breathing exercises
My experience with hot yoga to this point has been very pleasant. I feel totally de-stressed, relaxed, and happier after a session. Its tough, but worth every minute. The instructors are constantly feeding you with encouragement as well which makes this experience even better - and definitely letting you know its not about competition. After class I talked to my instructor and told him I was disappointed because I just wasn't able to do the poses like I usually could. I told him I had to fight ever urge not to just simply sprint out of the room. But then a light bulb went on; that was my challenge that night. Not to do a pose better, not to out do someone next to me, but to simply stay in the room.
Another lesson I've learned from hot yoga is to look past the person in the mirror, and to see inner beauty over outer beauty. One of the challenges of hot yoga is to meet and keep a gaze at your eyes the entire session. At first, most people (myself included) have a hard time really looking at themselves because they pick out and list off what is wrong.
I'm overweight. I have too many wrinkles. That mole is disgusting. I need to shave. My hair looks gross. When was the last time I showered? My pores are huge. My acne looks like a virus. Is that a whale or a human being? My legs look like lizard skin. I need lotion. My eyes are too close together. My brows look like caterpillars. I'm so frumpy. Look at that bulge, where did that come from? Is that a tumor? Have I always been this pale? My legs look like they are glowing. I'm so hot.
Or, they tend to compare themselves with others.
She looks so good in those spandex pants. I'm definitely not up to par. I don't think I've ever looked good half naked. Gosh her stomach is flat, she probably doesn't eat. Look at those toned arms...no don't. Look at them...no! Is she under 100lbs? She should get help. I need help. My wrist is the size of her waist. I bet she could fit herself into one of my pant legs. I can't touch the floor...her forehead is on the floor.
Thoughts like these, are very common. But - over time, these thoughts dissipate and you begin to realize that you are indeed beautiful...inside...and out.
Give hot yoga a chance. You'll be glad you did.
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